Protein & Vegetables:

650 g – 1 kg (35 oz) boneless, skinless chicken thighs

3 mixed peppers, sliced

2 courgettes, roughly chopped

2 red onions, cut into wedges

1 aubergine, roughly chopped

400 g (1 can) plum tomatoes

2 garlic cloves

2 chillies

Bunch of fresh coriander

Juice of ½ lime

Toppings:

5 tbsp sour cream

100 g cheddar cheese

Pantry Essentials / Seasoning:

3 tbsp rapeseed oil

1 tsp cumin

1 tbsp paprika

1 tsp garlic powder

Salt & pepper

Optional: chili flakes

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Preheat oven to 180°C (392°F). Optional: Marinate chicken in advance for extra flavor.
Toss chicken thighs with cumin, paprika, garlic powder, 1 tbsp rapeseed oil, salt, and pepper.
Blitz plum tomatoes, garlic, chillies, and coriander in a blender until roughly combined.
Combine vegetables in a baking tray, pour the salsa over, drizzle 2 tbsp rapeseed oil, and roast for 30–35 minutes.
Heat a non-stick pan over high heat and sear chicken for 7 minutes on one side, then reduce heat and cook another 7–10 minutes, rotating once.
Assemble meal prep bowls: layer roasted vegetables, top with chicken, and store in airtight containers.
Serve with sour cream, cheddar, coriander, and lime when ready to eat. Reheat for 2 minutes in the microwave.

Keep your meal prep balanced: protein + vegetables + optional grains.
Change up the seasoning or toppings to avoid flavor fatigue when prepping large batches.
Freeze portions for convenience, but store toppings like sour cream or fresh lime separately.
Chicken thighs are ideal for meal prep because they stay moist after reheating.
Optional additions: roasted sweet potatoes, quinoa, or beans to boost fiber and carbs.